Yoga Exercises

Natasha Rizopoulos’s Sequencing Principles for Arm Balances

It’s all about development with Natasha Rizopoulos’s signature technique of designing a satisfying apply.

Want to grasp the fundamentals of sequencing for superior poses? Join Natasha Rizopoulos for her upcoming Master Class, Smart Sequencing for Arm Balances. In this six-week on-line workshop,  Natasha will train you the right way to create a transparent path towards an arm stability by way of Natasha’s kinesthetic technique. Plus, you will entry our full assortment of 9 Master Class workshops to tell and encourage your follow and educating. Sign up today!

You or your college students might discover sure poses elusive, however dispelling the thriller via skillful sequencing is a elementary a part of educating. “Any good sequence is like a good story: It follows a narrative arc, with each chapter bringing you closer to the conclusion or goal of your peak pose. When done thoughtfully and well, it enables students to leave class feeling balanced energetically, intellectually, and physically,” says Natasha Rizopoulos, founding father of Align Your Flow Yoga, a senior instructor at Down Under Yoga in Boston, and Yoga Journal’s Master Class instructor.

If placing collectively a complicated sequence feels daunting, relaxation assured: You can put your alignment information to make use of and construct practices that you simply and your college students will love. Here, Rizopoulos breaks down her signature technique of sensible sequencing for superior peak poses.

1. Pull aside the height pose and determine the place you or your college students get caught. 

Rizopoulos calls these difficult actions or actions important parts. “What’s hard about this pose? What gets in the way? Let’s take a pose like Bakasana. Maybe I don’t understand how to engage my belly, so I don’t have the integrity of the center. So an essential element will be toning the lower belly,” says Rizopoulos. If you’re afraid of falling, you might have to give attention to stability and increasing the sternum away from the naval. If arm power is a roadblock, you’ll spend time in Chaturanga, strengthening the triceps. “Look at the pose and ask to yourself, ‘What needs to be toned and opened for me to have success? What intelligence does my body need on the way to that peak?’” she says.

2. Start small to prep the physique for a problem.

“I call this initial pose the prologue pose, and it’s usually a seated or supine pose that allows you to explore, if not all, then at least several of the essential elements under conditions that aren’t challenging,” says Rizopoulos. So, for a pose like Bakasana, the prologue pose could possibly be so simple as Child’s Pose since they each train the posterior tilt of the pelvis and tone the decrease stomach, she says. “Then reaching your arms forward will show you how to engage your triceps by straightening your elbows,” says Rizopoulos. Since the prologue pose is just the start, it doesn’t should cowl each roadblock—just some.

three. Gradually ratchet up the problem as you construct your sequence.

Now you or your college students have an opportunity to strengthen, lengthen, and educate the physique in these areas of problem you initially recognized as important parts. “You really need to understand alignment, because if you don’t understand alignment, you don’t know which poses give you the essential elements. For instance, to strengthen the triceps, start by teaching Chaturanga on the knees before getting to a classical Chaturanga. If the idea is to strengthen the hamstrings to eventually lift the heel to the buttocks in Bakasana, I might teach Salabhasana. Then, working on Forearm Plank will teach the neutral posterior tilt of the pelvis and gives you an opportunity to reach your sternum away from the naval at the same time.”

four. Take on the height pose—and understand the whole sequence was by no means concerning the peak pose.

“Today in class we did a big build up toward Parsva Bakasana; everyone in the room tried it, half got it, and once everyone sat down, I asked them if they thought I cared whether they could do the pose. Of course, they all said ‘No!’ in unison. The pose is not only a vehicle for creating physical strength and openness but mental strength and openness. What’s the quality of mind while you’re working on the pose? Are you clear, are you committed, are you present? That’s what’s translatable outside of the room.”

Want to study extra?

Join Natasha for her Master Class on Smart Sequencing for Arm Balances, and you will entry eight further on-line workshops on important subjects, from yoga nidra to Sun Salutations, for academics and practitioners. Sign up today!

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